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Zesty Insalata Caprese

  • Veg
  • 10 mins
  • Serves 6
  • Easy



Insalata Caprese (Salad from Capri) is a quick and healthy summertime dish for people who are always on the run. This dish is classic Italian in every way. Even the color of this zesty salad pays homage to its origin country by mimicking the colors of its flag.

Insalata Caprese was first put together at Trattoria da Vincenzo in 1950 as a light lunch for the regulars. And today it is one of the most common lunch time snacks of every house in Italy and even outside Italy.

It is extremely easy to prepare and gives you a good dose of energy and fullness in one go.

Health Benefits:

Insalata Caprese is an extremely healthy and wholesome meal. The rawness of the vegetables delivers the nutritional benefits even more strongly. Arugula promotes healthy bones, weight loss, eyes health, brain health and better digestion.

Tomatoes on the other hand contain Vitamin C, Vitamin K1 and potassium. These minerals and vitamins controls blood pressure and prevents cardiovascular diseases. Tomatoes too are effective against stomach, lungs and prostate cancer.

Following is the nutritional chart of Insalata Caprese per serving:

Energy                  489 cal

Protein                 27 g

Carbohydrates  12 g

Fat                         38 g

Saturated Fat    17 g

Sodium                825 mg

Cholesterol        90 mg

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How to Make Zesty Insalata Caprese

  1. Begin by slicing tomatoes and mozzarella in similar size and shape.
  2. On a platter, arrange mozzarella and tomatoes slices alternating and overlapping them until it creates a border on the sides of the platter.
  3. Sprinkle basil or arugula leaves on top of mozzarella and tomatoes.
  4. Season the salad with salt and pepper, arugula and dried oregano.
  5. Drizzle extra virgin olive oil and serve.


  • The reason why mozzarella is so stretchy is because it is an underdeveloped young cheese and the protein structure is still elastic.
  • Basil is sacred in the Hindu Culture and is believed to be a favorite of their god.
  • Basil is an annual herb and its lifetime is only a year long.
  • The people of Greece are one of the largest consumers of cheese worldwide.
  • Arugula has the ability to fight cancer with the glucosinolates present in it.

The scientific name for common tomato is ycopersicum, which literally means wolf peach.

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